WOD:
For time:
2 ring muscle-ups
100-m single-DB carry (35/50 lb)
200-m run
4 ring muscle-ups
100-m single-DB carry
200-m run
6 ring muscle-ups
100-m single-DB carry
200-m run
8 ring muscle-ups
100-m single-DB carry
200-m run
10 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
Intended stimulus: 11-20 Minutes
Intermediate:
For time:
1-2 ring muscle-ups
100-m single-DB carry (20/35 lb)
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
1-2 ring muscle-ups
100-m single-DB carry
200-m run
– Carry the dumbbell any way.
Beginner:
For time:
2 low ring muscle-up transitions
50-m single-DB carry (10/15 lb)
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
2 low ring muscle-up transitions
50-m single-DB carry
200-m run
– Carry the dumbbell any way.
Home Workout:
For time:
2 wall walks
100-meter single-dumbbell carry (35/50 lb)
200-meter run
4 wall walks
100-meter single-dumbbell carry
200-metereter run
6 wall walks
100-meter single-dumbbell carry
200-meter run
8 wall walks
100-meter single-dumbbell carry
200-meter run
10 wall walks
100-meter single-dumbbell carry
200-meter run
– Carry the dumbbell any way.
Movement scaling options:
Ring muscle up: Reps, jumping ring muscle-ups, low-ring transitions, ring rows + push-ups from the knees
Single DB carry: Load, distance
Run: Distance, substitutions
Cool down:
1 set:
1:00 lacrosse ball shoulder mash/side